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Avoid bright lights before sleepWhen you’re exposed to bright lights which contain blue light wavelengths in the eveni...
03/23/2025

Avoid bright lights before sleep
When you’re exposed to bright lights which contain blue light wavelengths in the evening, it may disrupt your production of the sleep hormone melatonin .
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses especially if you use a computer or other digital screen for long periods of time and to avoid digital screens for 30 minutes to an hour before going to bed .
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

Don’t eat heavily charred meatsMeat can be a nutritious and healthy part of your diet. It’s very high in protein and a r...
03/10/2025

Don’t eat heavily charred meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients.
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers.
When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk.

Stay hydratedHydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your bo...
02/26/2025

Stay hydrated
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient.
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.

Don’t eat heavily charred meatsMeat can be a nutritious and healthy part of your diet. It’s very high in protein and a r...
02/13/2025

Don’t eat heavily charred meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients.
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers.
When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk .

Feed your gut bacteriaThe bacteria in your gut, collectively called the gut microbiota, are incredibly important for ove...
02/04/2025

Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.

A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems.

Good ways to improve gut health include eating fermented foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria

Get enough sleepThe importance of getting enough quality sleep cannot be overstated.Poor sleep can drive insulin resista...
01/22/2025

Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance .
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain .

Eat nuts and seedsSome people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious...
01/11/2025

Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6Trusted Source, 7Trusted Source).

Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source).

Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes

Limit sugary drinksSugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in t...
12/28/2024

Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet.

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.

Healthier alternatives include:

water
unsweetened teas
sparkling water
coffee

Opt for heart-healthy oilsHighly processed seed and vegetable oils have become a household staple over the past few deca...
12/03/2024

Opt for heart-healthy oils
Highly processed seed and vegetable oils have become a household staple over the past few decades. Examples include soybean, cottonseed, sunflower, and canola oils. These oils are high in omega-6 fatty acids but low in heart-healthy omega-3s.
Some Source suggests a high omega-6 to omega-3 ratio can lead to inflammation and has been Source to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders.

Special instructions: If the medication has any special instructions (e.g., take with food, avoid alcohol), make sure to...
10/25/2024

Special instructions: If the medication has any special instructions (e.g., take with food, avoid alcohol), make sure to understand them clearly.

Drug interactions: Discuss whether the medication might interact with any other medicines, supplements, or foods you are...
10/25/2024

Drug interactions: Discuss whether the medication might interact with any other medicines, supplements, or foods you are taking.

Information Leaflet: Read the information leaflet provided with the medication for additional details about usage, side ...
08/26/2024

Information Leaflet: Read the information leaflet provided with the medication for additional details about usage, side effects, and storage.

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